Connection (pull)
September Pull Warmup
2-3 rounds
5 lateral lunge to 'clean' L + R
10-15 mini band shoulder press
10 Side plank powell raise L + R
This 6-week session for pull for lower body is a single sided 'suitcase' deadlift. Often we use this in warm-ups or flow workouts and keep them light. For the 6-week progression, we encourage loading this movement using KB, DB, or even a farmer handle. Challenge that obliques, glutes and hips to fire and support this unilateral movement.
The upperbody movement is a simple seated row that can be performed with a cable machine OR attaching band to a DB. The target is the mid back between the shoulder blades and the focus is on keeping the shoulders down.
Accessory:Double KB sumo deadlifts should be challenging but not maximal load.
For pullups, use bands, or jumping for assistance. Other options are a challenging ring row or inverted row. If strict pullups are not a challenge for 5-10, add loading.
Plank position with hands on DBs in renegade row alternating pulls. Remember to keep hips quiet and wide feet for stabilizing.
